09.29.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Every Friday in September we will have a “coaches choice” workout. This week’s workout courtesy of Coach Cantu!

Weightlifting

Spend no more than 15 minutes on the weightlifting below.

Metcon (3 Rounds for weight)

Functional Strength

5-4-3-2-1 reps of:

R1: Front Squat (increasing)

R2: 110m per arm (220m total) Single Arm Farmers Carry (switch halfway- see map below)

R3: Strict Weighted Chin ups (increasing)

Record your heaviest weight for each movement (R1: FS, R2: Farmers Carry, R3: Weighted Chin-ups)

This is for quality + load, not for time.


220 meter farmers carry route (110m switch)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 30 minutes:

Minute 1 – 4 Burpee Box Jump-Overs (24″/20″) + 8 Pull-Ups

(Scaled: 12 BB Row)

Minute 2 – 4 Burpee Box Jump-Overs + 6 Handstand Push-Ups

(Scaled:12 HR Push ups)

Minute 3 – 4 Burpee Box Jump-Overs + 8 Wall Ball Shots (20/14)

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